some simple (but effective) tips when your skin is not cooperating
hi friends, here are some tips i’ve learned over the years that help me keep my skin in check. feel free to add any tips that have benefitted you :)
wash your pillow case! this one can really be overlooked. i change/wash my pillow case once or twice a week, even when i don’t wash my sheets. this really helps makeup and bacteria from building up
probiotics. i know some of these supplements can be pricey, but if you can get your hands on some they are magic! i take one everyday. they support healthy gut flora which helps nourish skin, hair, and nails. you can also get probiotics from fermented foods like miso, kimchi, and sauerkraut.
vitamin c. so i started taking vitamin c supplements two weeks ago when i was trying to fight off a cold. the next week, i couldn’t believe how much my skin texture had improved. vitamin c is essential for the production of collagen and elastin that keeps skin toned and firm. it also helps regenerate vitamin e in the body (also super good for our skin)!!!
eat more foods with vitamin e. foods like avocados, almonds, olives, spinach, peaches, and tomatoes will make your skin v happy.
take your makeup off before a workout. i know this one seems so obvious but i honestly just started doing this. normally, i would go to the gym right after class when i still had makeup on. i don’t wear liquid foundation, but i would conceal or powder some areas. recently though, i’ve been going to the gym right when i wake up while my face is nice and clean and i think letting my pores breathe and sweat without the makeup on has helped so much!
reduce dairy consumption. for the past week or two, i unconsciously cut out a good majority of the dairy products i typically eat. even though this was unintentional, i began to notice that my skin was looking much more clear. conventional dairy products at the grocery store can contain antibiotics or added hormones that spike insulin in the body, causing breakouts. it can also lead to a rise in oil production that will fuel the breakouts. experimenting to see if this helps your skin could definitely be beneficial!
do not touch your face ever ever..never. just don’t touch your face. you may think your hands are clean but better safe than sorry.
sanitize your phone. !!!! think about this bc i think a lot of people forget but there is so much bacteria on that thing. once every week or two clean your phone screen to reduce the bacteria that could come in contact with your face!
It is a striking idea that one of the keys to good health may turn out to involve managing our internal fermentation. Having recently learned to manage several external fermentations — of bread and kimchi and beer — I know a little about the vagaries of that process. You depend on the microbes, and you do your best to align their interests with yours, mainly by feeding them the kinds of things they like to eat — good “substrate.” But absolute control of the process is too much to hope for. It’s a lot more like gardening than governing.
The successful gardener has always known you don’t need to master the science of the soil, which is yet another hotbed of microbial fermentation, in order to nourish and nurture it. You just need to know what it likes to eat — basically, organic matter — and how, in a general way, to align your interests with the interests of the microbes and the plants. The gardener also discovers that, when pathogens or pests appear, chemical interventions “work,” that is, solve the immediate problem, but at a cost to the long-term health of the soil and the whole garden. The drive for absolute control leads to unanticipated forms of disorder.
This, it seems to me, is pretty much where we stand today with respect to our microbiomes — our teeming, quasi-wilderness. We don’t know a lot, but we probably know enough to begin taking better care of it. We have a pretty good idea of what it likes to eat, and what strong chemicals do to it. We know all we need to know, in other words, to begin, with modesty, to tend the unruly garden within.
I present to you a colorful and vivid interpretation of gut flora of the small intestine, featuring E. Coli and a Ruminococcus bacteria. Both of these models were sculpted in Z-brush, as well as the microvilli you see in the foreground. The microvilli in the background were created using a hair and fur modifier in 3ds Max. All of these components were composited in Adobe Photoshop.
Perhaps the biggest challenge for this project were the microvilli, a seemingly odd thing to be concerned about, since they were not intended to be the focus of the piece. However, it’s the microvilli that contribute so much of the atmosphere and give you an anatomical reference for where this scene takes place, I wanted to make sure they were not glossed over. Thus, I created rolling hills of microvilli as far as the eye can see.
Cliff Notes - Put Your Heart in Your Mouth. Part 4, All Diseases Begin in the Gut
“All Diseases begin in the gut.”
What is gut flora?
Most microbes on our planet and in our body are beneficial to humans. The largest group of microbes live in our guts and the average adult carries 1.5-2.5 kg of bacteria in their gut. We acquire out gut flora from our mothers during birth..
Essential or beneficial flora: There are the beneficial probiotic bacteria, yeasts and viruses. They have many functions and predominate in a healthy gut. Drugs, especially antibiotics are very damaging to these good bacteria and cause many problems.
Opportuntistic flora: These are bacteria, yeasts, and viruses which have the potential to cause great problems. In a healthy individual they are kept under control by the beneficial flora. But if the beneficial bacteria are wiped out then these will take over and are the root of many of our health problems, including autoimmune diseases, digestive problems and atherosclerosis and heart disease.
Transitional flora: These are the microbes present in the environment and in the food we eat. They are no problem until the beneficial bacterial get wiped out.
So what does gut flora do for us and why do we need it?
They are the “housekeepers of the digestive system.” The beneficial bacteria coat the digestive tract and protect it from harm. They produce anti-microbial substances and destroy many harmful things that come into the digestive tract. They also nourish the gut lining. “If you have solid, healthy gut flora you will never develop cancer in your digestive tract." (p. 101) Once the gut flora break down then leaky gut can develop and substances get through the cell wall and cause damage in the body.
They are essential for feeding our bodies properly. The beneficial bacterial are involved in proper digestion, producing important enzymes and synthesizing nutrients like vitamin K2 that are essential to good health. When gut flora is damaged we are not able to produce enough of the necessary vitamins and supplementation does not solve the problem. These nutrients are important for healing an injury in the endothelium of the blood vessels as well.
They are essential to a functioning immune system. Damage to the good bacteria leads quickly to the development of allergies. because the immune system is no longer in balance.
How should we take care of our gut flora?
The number one thing we can do for our gut flora is eat fermented foods, something that has been done for centuries. You can also take probiotic supplements. Both things should be done consistently.
It is also important to avoid more damage so stay away from drugs, especially antibiotics.
i am getting close to the end of this book and thinking about what book to do next in my Cliff Notes series. One possibility is Breaking the Vicious Cycle by Elaine Gottschall, a book on the Specific Carbohydrate Diet. Another possibility is The Iodine Crisis by Lynne Farrow and David Brownstein. I would love to hear your suggestions or what might interest you more in the 2 choices I have listed.
Loving your stomach 101: be vigilant and persistent in tending your gut garden. probiotics to colonize the inner stomach garden with helpful bacteria and prebiotics to feed the bacteria species and help it proliferate and in turn process your foods more efficiently and ‘train’ your immune system how to target inconsistencies. also, since the useful component in garlic, allicin can kill bad bacteria and leave the good ones alone, it acts as a regulator of the gut flora so it would be wise to have an effective garlic supplement incorporated into tending after your stomach.
the best kind of probiotic out that scientists are okay with saying is effective and does what it advertises is yogurt, yeah apparently even more effective than pills (scientists are very reserved on their opinions about probiotics in general because it’s still in it’s early stages of research and marketed probiotics effects have been admittedly blown out of proportion). so do some h.w. on what probiotic yogurt best suits you and incorporate it into your diet and remember to think of what goes on in your stomach (and just overall body) as a community of bacteria that live with you and you need to have a good balance of useful bacteria living with you that can aid you, there’s many ways of going about this. like I said do some h.w. it’s worth the info if you’re about that 'loving yourself’ movement and considering all the things that can cause an imbalance of bacteria in your body.
What are your thoughts on antibiotics for acne or medicines like epiduo etc
Epiduo is a fine topical treatment tho I’m personally not crazy about benzoyl peroxide (which I think is in epiduo?) there’s differin too which is just adapalene which I like. but antibiotics are the devil and in my opinion should be saved for illnesses, not skin issues. I was on and off minocyline for years for dermatitis and it absolutely destroyed my healthy gut flora which is not only the key to good skin but good health overall.
Why you need probiotics and prebiotics in your diet
What are prebiotics and what do they do? Prebiotics are natural, non-digestible food ingredients that are linked to promoting the growth of helpful bacteria in your gut. We have billions of bacteria in our bodies…and not all bacteria are “bad.” Prebiotics are food for probiotic bacteria and promote the growth of “good” bacteria that may improve gastrointestinal (GI) health.
Prebiotics in your diet Include more prebiotics in your diet by eating foods like bananas, onions, garlic, leeks, oatmeal, legumes, asparagus, artichokes, soybeans and whole wheat foods.
What are probiotics and what do they do? Probiotics are actually the “good” bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This may boost immunity and overall health, especially GI health. For instance, probiotics have been used for treatment of irritable bowel syndrome. Some strains of these live cultures may help prevent specific allergy symptoms, reduce symptoms of lactose intolerance and more. However, effects can vary from person to person.
Probiotics in your diet To obtain more probiotics, enjoy fermented dairy foods including yogurt with live active cultures, kefir products and aged cheeses like Gouda, cheddar and feta. Enjoy non-dairy foods that also have beneficial cultures, including kimchi, naturally fermented vegetables, miso and tempeh.
How do I get the most benefits from pre and probiotics? Prebiotics and probiotics work together. Add bananas on yogurt, use kefir on whole grain cereal or stir fry asparagus with tempeh to get both pre and probiotics in your meals.
Be sure to include food sources of prebiotics and probiotics on your grocery shopping list. Check labels for live active cultures, too! For advice on pre and probiotics for your specific health needs, especially if you have GI issues or a weakened immune system, contact your health care professional.
For more information contact Lunds and Byerly’s registered dietitian, Janice Cox, RD, LD at Janice.firstname.lastname@example.org.
Gut by Giulia Enders // Finished this interesting and informative book today. It explores pretty much everything to do with your gut; how good is digested, how our nervous system is linked with our gut, loads of detail about our ‘gut flora’ (bacteria) that aid us with digestion and keep us healthy. It was written is really clear and easy to understand way, and I recommend it to anyone, especially if you’re interested in biology at all! 📖
An interesting tidbit I learned from genetics and scientific journals (in layman's terms)
A study was done on mice. They took obese mice and healthy mice. The obese mice were on unhealthy diets and the healthy mice were on healthy diets.
They exchanged the gut flora (ie: the bacteria in your intestines that breaks down your food and allows you to absorb nutrients) between the mice so the obese mice had the healthy flora and the healthy mice had the obese flora.
They kept their diets the same.
The healthy mice became temporarily obese and the obese mice became temporarily healthy… then they switched back to their original weights.
So… great… what does this mean? You need a gut flora transplant to help you lose weight? NOPE!!!!!!
What it means is so much cooler than that!!!! It means that eating healthy not only helps you lose weight for the obvious reasons, but it also means that continuing to eat healthy will help to cultivate the healthy gut flora and diminish the unhealthy gut flora.
So the longer you eat healthy and the longer you go without eating junk, the less impact a weekend of party food will have on your body. Your system essentially will become more adept at digesting and absorbing healthy food and just passing unhealthy food right through without breaking it down.
You are right that suggestions 1 and 3 would not work, but for much simpler reasons than you implied: spiders breathe through a hole called a spiracle on their abdomen, which is conveniently located right under the anus. If you tried to attach a tiny balloon or submerge the spider’s abdomen in viscous fluid, the spider would suffocate.
And now that I think about it, it doesn’t seem very probable that spiders would express air from their anus. They don’t have closed circulatory systems, so it’s highly likely that any gases produced in the gut would diffuse back out with all the other used gases.
I am saying, gentlemen, that spiders might breathe out their farts.